Running a marathon this weekend? Read this!

Right about now, about 300 of you Runner's World Challengers will head to the starting line of the Marine Corps Marathon.

All of you deserve a huge congratulations, because you have already achieved the hardest part: you made it to the starting line. You trained smart and you stayed strong; many many people sign up for marathons but don’t make it this far. Four months is a long time to train. A lot of life happens in that time, and there’s lots of potential for injury, room for excuses, and opportunities to call it quits. But none of you let any of that stop you. You made it here. That is no small thing. So you should feel proud of that.

In honor of the occasion, I wanted to share with you a few of the most important lessons I’ve learned - most of them the hard way - over the course of the 49 marathons and ultramarathons I’ve run.

The night before the race, review your training log, and take some time to reflect on the last four months. Add up all the miles you logged while preparing for this marathon (most of the training plans you did have more than 500 miles). Take note of all the workouts you powered through when you would have rather have slept in. Take some time to revel and take proud in all that you accomplished on the way to the starting line. No matter what the finish-line clock ultimately reads, by Sunday afternoon, you will have achieved something that most people spend their whole lives dreaming out.

If you want to finish strong, and avoid hitting the wall, you must have a strategy for how you’re going to refuel at regular intervals throughout the race. Make a plan. Write it down. And stick with it on race day.

At the starting line, double tie your shoe laces. It can’t hurt.

When the starting gun fires, all the runners will set out like, as Bart Yasso says, they just got let out of prison. Let them go. I promise you, you’ll see them all in the final mile of the race.

Read number one again.

Read number two again.

If you see a port-a-potty and the question occurs to you - “should I go?” the answer is yes.

Don’t chase another runner; you don’t know if he’s having the best day of his life, or if he’s three steps from a major bonk.

When you start to feel tired, do a body scan. Unclench your jaw, your fists, unknit your brow, take your shoulders away from your ears. Breathe. The same pace will start to feel much easier.

Have a strategy for how you’re going to contend with the negative voices that will inevitably pop into your head at some point during the race. How are you going to shout down the murmurs of “I can’t” and the “I don’t want to?” Pick a mantra that means something to you. And say it, out loud, when you need it.

Take time to celebrate your marathon with the people you love. You had the courage to test the limits of your body and mind. And that takes more guts and more grit than most people have. Take pride in all you accomplished. And don’t be shy about wearing that finisher’s medal around for awhile. We all understand.

Congratulations. And good luck! I can’t wait to hear how it all went.

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